Deep River Fit – CrossFit

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A: Warm-up (No Measure)

run 400 then

3 rounds of:

1 min weighted plank

10 hip circles per

10 steps banded abductor walk per side

B: Back Squat

2×5 warm up

3×5 @ 50-60%
rest 1:00

C1: Tall Box Jump x 5

rest 30 sec

C2: I’s T’s Y’s x 6 per @ 21×1

rest 1:00

D: Metcon (Time)

3 rounds for time:

run 400m with partner

40 Dbl DB or KB box step over (50/35)

*18:00 cap